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Sat 18th Jan 2025 at 10:14am by simonkissam

Run > Easy
  • Time
    58:55
  • Miles
    7.68
  • Min/mi
    7:40
  • Pacing
    62.8%
  • WAVA
    56.19
  • Stride(cm)
    125
  • Cals
    1154
  • Cadence
    169
  • Asc(m)
    107
  • Surface
    Road

Notes & Comments

1) 1mi - 8:00(8:00/mi) 147cal 7.49/8.91mph
2) 1mi - 7:38(7:38/mi) 151cal 7.86/9.29mph
3) 1mi - 7:31(7:31/mi) 155cal 7.98/9.85mph
4) 1mi - 7:42(7:42/mi) 149cal 7.8/8.16mph
5) 1mi - 7:39(7:39/mi) 153cal 7.84/8.54mph
6) 1mi - 7:45(7:45/mi) 153cal 7.74/8.6mph
7) 1mi - 7:28(7:28/mi) 145cal 8.04/9mph
8) 0.68mi - 5:12(7:36/mi) 101cal 7.89/8.62mph

Easy 7.68 miler to finish off the 30 mile week. Gloomy out but not too cold so I mostly enjoyed. About a mile in did role my ankle from not paying attention to sidewalk and had to stop for a sec, but then was fine. During mile 4 though left knee started having some sharp pain, kept running, pain came back, stopped and stretched a little, then came back one more time but not as bad and was able to finish up run fine on that front. But, around 6.5-6.75 left hip flexor did get pretty tight and by the end was probably affecting my stride a bit. So not great, but in the grand scheme of things still making progress, and longest run since messing up my foot the day after christmas so that's good too. 30 miles on the week! Hopefully more next week.
8:00 7:38 7:31 7:42 7:39 7:45 7:28 5:12

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:52 1:52 7:28 175 118-188 7/14
0.50 4:06 2:14 8:54 172 164-176 9/7
0.75 6:00 1:54 7:37 170 166-172 4/3
1.00 8:00 2:01 8:02 169 162-172 8/2
1.25 10:42 2:41 +46 10:45 170 118-180 6/5
1.50 12:37 1:55 7:41 172 168-178 6/5
1.75 14:34 1:57 7:48 170 164-174 4/3
2.00 16:25 1:51 7:24 170 168-174 8/6
2.25 18:19 1:54 7:37 168 162-178 6/6
2.50 20:14 1:55 7:39 169 166-170 6/4
2.75 22:06 1:52 7:30 168 166-170 8/4
3.00 23:56 1:50 7:19 169 166-170 2/5
3.25 25:50 1:54 7:37 167 166-170 10/4
3.50 29:06 3:15 +1:22 13:01 167 118-172 4/10
3.75 31:27 2:22 +25 9:26 169 118-176 1/15
4.00 33:25 1:58 7:51 171 168-174 1/13
4.25 35:17 1:52 7:29 170 168-172 4/3
4.50 37:10 1:53 7:33 169 166-170 5/4
4.75 39:03 1:53 7:31 169 166-170 7/5
5.00 42:10 3:06 +1:06 12:26 166 120-172 16/4
5.25 43:59 1:50 7:19 171 168-172 3/8
5.50 46:00 2:01 8:03 166 162-170 20/2
5.75 48:04 2:04 8:16 165 160-168 12/8
6.00 49:55 1:51 7:23 168 160-172 6/9
6.25 52:08 2:13 +22 8:52 168 118-174 3/8
6.50 54:43 2:35 +48 10:20 168 118-178 4/14
6.75 56:44 2:01 8:05 168 160-174 13/4
7.00 58:47 2:02 +15 8:10 168 118-176 9/5
7.25 1:00:40 1:53 7:32 167 162-172 7/6
7.50 1:02:28 1:48 7:12 169 162-172 3/13
7.68 1:03:59 1:31 8:17 164 158-168 14/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    169 avge / 188 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.2 169 7.6 58:16 7:47
    Walk 7.2 118 0.1 4:41 1:17:47
    Pause 1.6 - - 1:02 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:59 41.43% More
    800m 3:37 7:17 46.58% More
    1km 4:35 7:22 48.13% More
    Mile 7:29 7:29 50.56% More
    5k 24:40 7:56 52.10% More
    5 miles 41:13 8:15 51.10% More
    10k 51:21 8:16 51.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:47 6:47 55.77
    5km 22:34 7:16 56.94
    5M 37:23 7:29 56.35
    10km 47:04 7:34 56.09
    10M 1:17:56 7:48 56.14
    Half 1:43:46 7:55 55.44
    20M 2:42:30 8:08 56.10
    Mara 3:36:21 8:15 56.19
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